Monday, March 28th, 2022

Coach Led Warmup

Banded Hip Distractions

then,

2 Sets

-5 Tempo Air Squats (3131)

-10 Kip Swings

-5 Jump Squats

-10 Ring Rows

then,

8 Pause Squats with Empty Bar

GET STRONG

Every 2:30 Minutes x 5 Sets

-5 Back Squats (70-75%)

-10 V-Ups

-15 Banded Hamstring Curls

*one weight across all sets, focus on movement quality opposed to trying to hit a max set of 5.

GET FIT

7 Minute AMRAP:

7 Thrusters (95/65) (Rx+115/75)

7 C2B Pull-Ups (Rx+BMUs)

Extra Credit

EMOM x 12

Odd – 10 Double Russian KB Swings

Even – 10 Double KB Front Rack Lunges

*choose your weight but keep sets unbroken

RECOVERY

2 Sets

:75/:75 Couch Stretch

1:00 Foam Roll Quads